M-F Workout Routine: 5 Day Body Part Split Workout

Build muscle and lose fat with this Monday-Friday workout routine. Crush the gym throughout the work week & enjoy your weekends off with this workout split.

Workout Summary

Build Muscle
Split
Intermediate
10 weeks
5
45-60 minutes
Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines
Male & Female
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Workout Description

Traditional body part splits have been around for a long time.

And there’s a lot of reasons why.

  1. They clearly work in promoting muscle growth.
  2. They’ve been promoted by some of the industry’s top athletes.
  3. Who doesn’t like a good pump?

But probably the biggest reason of them all – they fit in nicely with the work week schedule.

With all the hoopla about making sure to hit each body part twice a week, we’ve been committed in bringing you guys workout routines that fit that mold.

But today, we’re going back to our roots on this one and providing you with a solid bro(ette)-split you can do during the week.

Enjoy!

Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle mass. For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course.

The course will teach you how your body builds muscle, how to utilize workout plans on our website to maximize muscle growth, how to eat to build muscle, how to supplement to build muscle and how to track your progress.

Sign up below today to learn and ensure you get the most out of this workout program.

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The M-F Workout Routine

The following workout is meant to be performed Monday through Friday.

Each day you will work a different body part. The goal of each workout is to achieve a pump. Get in, stimulate the muscle, get out, and recover.

Rest periods in between exercises should be limited to 60-90 seconds, and rest in between sets should be limited to 30-45 seconds.

Follow the program as written for 10 weeks, moving up in weight when possible.

Monday: Back Workout

Exercise Sets Reps
1. Deadlift 4 6
2. Lat Pull Down 4 8-12
3. Dumbbell Row 4 8-12
4. Hammer Strength Machine Row 4 10
5. One Arm Cable Row 3 12
6. Straight Arm Cable Pull Down 2 15

Tuesday: Chest & Abs Workout

Exercise Sets Reps
1. Incline Bench Press 4 6
2. Decline Bench Press 4 8-12
3. Machine Bench Press 3 6-12
4. Machine Fly 3 12-15
5. Push Ups 3 Failure
6. Machine Crunch 3 15
7. Hanging Leg Raise 3 12-15

Wednesday: Legs Workout

Exercise Sets Reps
1. Barbell Back Squat 5 6
2. Romanian Deadlift 4 8-12
3. Leg Press 3 10-15
4. Leg Curl 3 12-15
5. Walking Lunge 3 15 Each
6. Smith Machine Calf Raise 4 20

Thursday: Shoulders & Abs Workout

Exercise Sets Reps
1. Military Press 4 6
2. Lateral Raise 4 8-12
3. Reverse Machine Fly 4 8-12
4. Machine Shoulder Press 3 6-10
5. Barbell Shrugs 4 15
6. Decline Sit Up 3 15
7. Barbell Roll Out 3 12

Friday: Arms Workout

Exercise Sets Reps
1. EZ Bar Curl 4 8-12
2. EZ Bar Skullcrusher 4 8-12
3. Spider Curl 4 8-12
4. Tricep Dip 4 8-12
5. Cable Hammer Curl 4 8-12
6. Cable Overhead Tricep Extension 4 8-12

M-F Workout Routine Summary

The workout above is perfect for anyone who enjoys chasing pumps, doesn’t mind not hitting each muscle group twice a week, and enjoys a more traditional, old-school bodybuilding split.

Feel free to substitute any of the exercises listed for a preferred exercise. So long as the lifts target the same muscle group and in a similar fashion, there’s no problems with substituting for a different variation.

Cardio can be added to this program either immediately after the weight training session, at a different time of day, on rest days, or a combination of the three. The type of cardio, duration, and intensity will depend on your ability to recover and preferences.

This program can be used as either a cutting program or a bulking program depending on your nutrition while using it.

If you have any other questions regarding the M-F workout routine, please feel free to leave them in the comments section below.

65 Comments+ Post Comment

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Posted Mon, 10/07/2019 - 02:20
Aleksandar

Hi, I wonder if I need to increase weight after one set during one exercise? Thanks

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Posted Mon, 10/07/2019 - 11:24
JoshEngland

Hi Aleksander,

You can, or you can keep the weights the same through your sets. Personal preference. Just be sure to try to increase the weight used when able throughout the duration of the program.

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Posted Sat, 09/21/2019 - 08:38
Amrik Samra

Hey I was wondering if this will be good for me. I’m 17 years old and weighing at 240lbs at 5’11. I want to lose fat and gain muscle.

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Posted Mon, 09/23/2019 - 14:22
JoshEngland
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Posted Thu, 09/19/2019 - 20:11
Tucker Mcleod Willis

Hey josh i had a question im 18 years old and im a senior in highschool, im trying to lose weight and gain muscle mass. Would this program work? or what else do you recommend!!

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Posted Fri, 09/20/2019 - 15:21
JoshEngland

Hi Tucker,

I'd recommend something with more training frequency than this in your case. You could check out this workout, I think it might help you with your goals: https://www.muscleandstrength.com/workouts/september-starter-beginner-wo...

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Posted Thu, 09/12/2019 - 05:11
George

Hey Josh,
greetings from Athens, Greece.

I' ve just completed a number of your fat loss routines and i enjoyed them very much. I' ve decided to switch to body part splits routine although my goal is a further loss of approximately 5 kgrs of fat.
1) Would you recommend this programm?
2) Being on a calorie deficit while using a carb cycling diet would you still recommend the use of creatine monoydrate or alkaline as part of the recommended supplements?

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Posted Thu, 09/12/2019 - 15:13
JoshEngland

Hi George,

When it comes to fat loss, the main thing is being in a calorie deficit. The program is simply a way to maintain (or build) your lean muscle mass while losing fat.

1. I wouldn't recommend this program for most - but it's a fun one if you have recreational goals and have a good established training habit.

2. Yes, you can still use Creatine during fat loss phases and with carb cycling.

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Posted Thu, 09/12/2019 - 16:26
George

Thanks for your answer Josh.
I would appreciate If you can explain to me more why you wouldn't recommend this for most.

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Posted Fri, 09/13/2019 - 15:15
JoshEngland

Hi George,

Training splits where you train each muscle more frequently throughout the week tend to lead to better results for most: full body, upper/lower, push/pull/legs.

Body part splits are all fine and dandy, but they aren't optimal for most.

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Posted Fri, 07/26/2019 - 16:56
Kyle Levy

Can you do this program back to back?

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Posted Mon, 07/29/2019 - 14:05
JoshEngland

Hi Kyle,

Sure, that should be fine.

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Posted Mon, 07/29/2019 - 14:36
Kyle Levy

How about weight selection? That is something I always struggle with. Picking the right weight. I worry I’m not lifting heavy enough

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Posted Mon, 07/29/2019 - 15:28
JoshEngland

Hi Kyle,

Aim to perform every set feeling as though you have anywhere between 1-3 reps left in the tank. 3 reps for your earlier sets on an exercise, and 1 rep on your later sets.

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Posted Sun, 07/07/2019 - 15:42
Victor

I noticed that the rest times should be around 30-45 seconds between sets. Thats confusing, since on the compounds the rep range is only 6, wich mean heavy weights, wich means longer rest times. 30-45 seconds for a heavy compound like the deadlift seems crazy to me. Are you supposed to go lighter even though the rep range is 6?

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Posted Mon, 07/08/2019 - 16:04
JoshEngland

Hi Victor,

No. I'd recommend 45 seconds rest for that. Grant it, you may need to go lighter than max weight. (~85% of your working capacity).

You can also rest more if you need to.

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Posted Tue, 07/09/2019 - 07:12
Victor

Okay, but what is the reason for so short rest times? Ive read that resting longer = more reps = more muscle mass and strength

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Posted Tue, 07/09/2019 - 15:28
JoshEngland

Hi Victor,

It's all relative to the individual and the program.

This programs focus is strictly hypertrophy. The best rest duration for hypertrophy is thought to be ~45 secs. If you'd like to build strength and size, you may benefit from longer rest periods.

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Posted Tue, 07/09/2019 - 15:28
JoshEngland

Hi Victor,

It's all relative to the individual and the program.

This programs focus is strictly hypertrophy. The best rest duration for hypertrophy is thought to be ~45 secs. If you'd like to build strength and size, you may benefit from longer rest periods.

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Posted Tue, 07/02/2019 - 05:59
malindu

wt is the next plan after 10 weeks complete

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Posted Tue, 07/02/2019 - 10:20
JoshEngland

Hi Malindu,

Depends on your goals. You can always search our workouts database. We have so many great workouts that can be done after this one, you'll just need to find the one that fits your needs and schedule the best: https://www.muscleandstrength.com/workout-routines

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Posted Wed, 09/25/2019 - 01:35
Malindu

Josh,
U have not replied yet.. I can't choose along.. Dats y im confused.. Can u recommend correct routing as after this..

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Posted Fri, 08/23/2019 - 06:19
malindu

Josh ,
wt i need means..i need to gain muscle further. So for that goal please recommend me a another 5 day workout routine confused now.

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Posted Sat, 06/29/2019 - 09:56
Jonas J Matthews

Hello josh, im a high school student and I’m trying to get more muscle and lose a little bit of fat (I’m 6’4 265lbs at 17yrs) for my last year of high school and I’m a multi sport athletic, would this work out plan be good for me?

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Posted Mon, 07/01/2019 - 14:20
JoshEngland
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Posted Fri, 06/21/2019 - 16:43
Nick B

Hi, I really like this workout but dont completley understand why some exercises call for 4 sets and some 3 sets, and how some muscle groups get more attention then others like back 21sets vs chest 17 sets?

Why wouldn't it be just 20 sets across the board, 5 exercises with 4 sets for example. This just seems a bit random. I would probably just make my own routines but this gets confusing...

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Posted Mon, 06/24/2019 - 11:04
JoshEngland

Hi Nick,

A lot of these programs are simply templates and can be modified in whatever way you see fit. Workouts, in general, are meant to be individualized, so getting your workouts online is a good start if you're not looking to invest money in a trainer.

A lot of the workouts written for M&S are either ones I've done myself in the past (focusing on body parts during phases) or have written for others. As I mentioned, if you want something individualized, you're going to have a hard time finding it online.

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Posted Wed, 06/05/2019 - 15:36
Omar

Hi josh,

I want to ask am a hard gainer so does this program suits me?
And do i have to do the same exercises exactly every week? I think we need some variegation right

Thank you

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Posted Thu, 06/06/2019 - 09:45
JoshEngland

Hi Omar,

Tough to say. As a hard gainer you'll want to ensure you are consuming an excess of calories - whether that be through eating additional meals or drinking your calories.

From there, I'd probably suggest full body workouts focused on building strength first. Then, as you see some of the size you want to come in, you could switch to a hypertrophy based program such as this one.

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Posted Tue, 05/28/2019 - 15:35
Ty

I'm trying to burn fat at the same time while doing this, would doing cardio after the workout help? or should I just do cardio on certain days?

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Posted Wed, 05/29/2019 - 10:52
JoshEngland

Hi Ty,

You can do cardio, sure. But the best way to burn fat is to be in a calorie deficit.

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Posted Fri, 05/17/2019 - 05:40
Shane

Hi Josh,

I'm so excited that I have completed one week of this Bro Split Old School Workout and I must say I absolutely love it! Great order in which you organized the workouts throughout the week. Just Perfect, and like you said "what a pump"! Thanks man for the post, now only if I can get my clean eating on track, I'll be good LOL.

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Posted Fri, 05/17/2019 - 10:05
JoshEngland

Hi Shane,

That's awesome man! Congrats on making it through your first week! Keep it up bro!!

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Posted Wed, 02/27/2019 - 05:12
Jacob stridh

Follow a ppl-split in 8 mounths but often get joints and have hard to a recovery, do you think that a bro-split can be better and still make great muscelgains ?

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Posted Wed, 02/27/2019 - 09:01
JoshEngland

Hi Jacob,

Better is relative to the goals you have. Bro-splits are fine to run every so often. They're a good change of pace in your training that still provide stimulus for growth.

Hope this helps!

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Posted Thu, 02/28/2019 - 05:09
Jacob stridh

Yeah get it, so you think that a ppl-split will make better gains in a shortly time?

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Posted Thu, 02/28/2019 - 08:51
JoshEngland

Hi Jacob,

Yes, if building muscle is your primary goal - training more frequently with a ppl split will be more beneficial.

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Posted Fri, 03/01/2019 - 02:01
Jacob stridh

Okey one last question, so what do you think about this:
Mon:upper
Tue: lower
Wen:rest
Thu:upper
Fr:lower
Sat: shoulders and arms, lagging bodypart for me
Sun:rest

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Posted Fri, 03/01/2019 - 11:49
JoshEngland

Hi Jacob,

Looks like a really solid split to me!

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Posted Mon, 02/04/2019 - 12:58
Juri

Hi Josh
My gym doesn't have the hammer strength machine row,any substitute?

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Posted Tue, 02/05/2019 - 14:32
JoshEngland

Hi Juri,

Any row variation ought to do the trick.

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Posted Fri, 02/01/2019 - 10:25
Eli ndlovu

So normally, I’ll change the amount of reps I do each week. Like low weight high reps or lot of weight low reps? So this is still beneficial although it sticks to the same amount of reps each week? Thanks!

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Posted Tue, 02/05/2019 - 14:47
JoshEngland

Hi Eli,

Yes, this would still be beneficial. Aim to increase the weight you use as frequently as you can (either weekly or every other week).

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Posted Fri, 01/25/2019 - 22:55
Abelardo

Thank you for this work out..... I could accommodate everything and I didn't feel bored by this.... I already change to something else, but I think I could do this for a year and not to be bore.... Thank you very much.

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Posted Fri, 01/25/2019 - 22:53
Abelardo

Very good program to start..... I will recommend to change some of the exercises every week and do this for at least 6 weeks..... Thank u M&S

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Posted Mon, 01/21/2019 - 11:14
Michael Strawbridge

Hey Josh I'm just starting out the have limited free weights wondering what kind of routine I should do I don't have money to go to the gym so any suggestions would be appreciated

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Posted Mon, 01/21/2019 - 12:10
JoshEngland

Hi Michael,

You might enjoy one of these workouts: https://www.muscleandstrength.com/workouts/home

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Posted Sat, 01/19/2019 - 22:01
Ryan Cherry

Can I do a trap bar deadlift instead of a conventional deadlift for Back day with it being less straining on my lower back? Will a trap bar deadlift still work the back the same way or should I choose a different exercise? I want to stay away from conventional deadlifts.

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Posted Mon, 01/21/2019 - 12:18
JoshEngland

Hi Ryan,

Yes, you can sub in trap bar deadlifts or any variations that feel more comfortable for you to perform for any of these exercises.

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Posted Wed, 01/16/2019 - 05:36
Rob Walston

This is a brilliant routine. I haven't trained for quite a while and usually end up unable to move after the first session! It's a great combination of exercises I've actually heard of and a decent mix of rep ranges. Thanks.